Monday – Sep 08, 2025

Monday 9/8/25

A) Barbell Split Jerk.

This week build to a tough single today over 5 sets

B) 3x super set [eccentric focus]

Heavy kb rows w/ a 4 sec lower for 4 reps per side

-into-

amrap chin ups w/ a 3 sec. hold @ top point of pull

-into-

max effort push ups

rest :90 bt rounds

C) Workout / intervals

1:00 on / 1:00 off for 10 rounds

4 kb strict press

6 pull ups or CTB or 2-3 muscle ups

max effort ski erg

D) finsiher.

banded face pull for 100 reps